Working out the major muscles of the chest provides both fitness and aesthetic benefits to men and women. The pectorals stretch from each upper shoulder to the sternum and are engaged whenever you do pushing movements. Building up the pecs defines and enlarges them. Firmer pecs may provide some lifting benefits in the bust area for women.
Barbell Exercises
Barbells allow you to hold a lot of weight if your goal is heavy lifting. After a warm up using just the bar or the bar with light weights, you can move on to classic lifts such as the chest press, which is done while lying on your back on a bench and pressing the barbell up off your chest until your arms are extended. Lower the bar to your neck instead of your chest and press from there. These exercises work the pecs as well as the deltoids and triceps. Do two sets of eight to 10 reps. If you use challenging weights that you can barely lift with good form, employ the assistance of a spotter to help avoid accidents.
Dumbbell Exercises
While the barbell makes it possible to lift extremely heavy weights, dumbbells will help isolate your pecs and equalize your strength. Popular pec exercises include the dumbbell fly which is performed on your back on a bench with your body and arms forming a cross, a dumbbell in each hand. Bring the weights together directly above you to contract the pecs. You can also do a chest press with dumbbells. Do two sets of eight to 10 reps for both exercises. Using the dumbbells will reveal if one side of your chest is weaker than the other and allow you to adjust weights accordingly.
Cable Exercises
Using the cable allows you to work your arms separately or together using a wide variety of weights and body positions. Sit on a bench, back to the cable machine, with a cable in each hand. Bring your arms together in front of you in a hugging motion to contract the pecs. Another exercise requires you to sit facing away from the machine and punch your hands forward, one at a time while holding the cables. You'll feel the resistance in your pecs and also in your anterior deltoid and triceps. Two sets of eight to 10 reps should be difficult enough for you to barely complete the last rep with good form.
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